IELTS Reading — Mindfulness and Mental Health
Reading passage
A
Mindfulness is a practice that helps people pay attention to the present moment. It involves noticing thoughts, feelings, and physical sensations without judging them. People who practice mindfulness try to focus on what is happening right now instead of worrying about the past or future. This simple practice has become popular in recent years because research shows it can improve mental health. Many doctors and mental health workers now recommend mindfulness to their patients.
B
The basic method of mindfulness is quite easy to learn. Most people start by sitting quietly and paying attention to their breathing. They notice the air moving in and out of their body. When their mind starts to think about other things, they gently bring their attention back to their breath. This exercise usually lasts between five and twenty minutes. Some people practice mindfulness while walking or eating. The key point is to focus completely on one activity at a time.
C
Scientific studies have shown that mindfulness can reduce stress in everyday life. When people feel stressed, their body produces chemicals that make their heart beat faster and their muscles tense. Regular mindfulness practice helps the body relax and reduces these physical reactions. In one study, office workers who practiced mindfulness for eight weeks reported feeling less worried about their work. Their blood pressure also decreased during this period.
D
Mindfulness can also help people who suffer from anxiety and depression. Anxiety makes people feel nervous and afraid without a clear reason. Depression causes long periods of sadness and low energy. Research has found that mindfulness training can reduce symptoms of both conditions. Patients learn to notice negative thoughts without believing them completely. This helps them feel less controlled by difficult emotions. However, mindfulness works best when combined with other treatments such as therapy or medication.
E
Many schools now teach mindfulness to students to improve their mental health. Children who learn mindfulness techniques often show better concentration in class. They can focus on their schoolwork for longer periods without getting distracted. Teachers have noticed that students who practice mindfulness also handle difficult situations more calmly. For example, they respond to arguments with classmates in a more peaceful way. Some schools set aside ten minutes each morning for mindfulness exercises.
F
The brain actually changes when people practice mindfulness regularly over time. Brain scans show that certain areas become more active after several weeks of practice. The parts of the brain responsible for attention and emotional control grow stronger. At the same time, the area that responds to fear and stress becomes less active. These physical changes in the brain explain why mindfulness has lasting effects on mental health. Scientists continue to study exactly how these brain changes happen.
G
Despite its benefits, mindfulness is not suitable for everyone in all situations. Some people find it difficult to sit still and focus on their breathing. Others feel uncomfortable when they pay close attention to their thoughts and feelings. People with severe mental health problems should talk to a doctor before starting mindfulness practice. In rare cases, focusing too much on internal experiences can make some conditions worse. Mental health professionals can help decide if mindfulness is the right choice for each person.
H
Mindfulness apps and online courses have made the practice more available to everyone. These digital tools provide guided instructions that help beginners learn the basic techniques. Users can practice at home whenever they have free time. Many apps are free or cost very little money. This easy access has helped millions of people around the world start practicing mindfulness. However, some experts believe that learning from a trained teacher in person is more effective than using an app alone.
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Questions 1 to 7
Answer the following questions based on the passage
Which effects demonstrate how mindfulness reduces stress in everyday life?
Choose 3 options.
Which limitations explain why mindfulness is not suitable for everyone?
Choose 3 options.
Which advantages explain how mindfulness apps have made the practice more accessible?
Choose 3 options.
Which characteristics describe what mindfulness practice involves?
Choose 3 options.
Which physical reactions occur when people feel stressed?
Choose 2 options.
Which characteristics describe anxiety and depression?
Choose 2 options.
Which observed effects show how mindfulness benefits students in school?
Choose 2 options.